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Please continue viewing below for CrossFit Route 1 class schedules, specialty class announcements, important updates and more.

MURPH Monday

Posted on May 26th, 2019 by CrossFit Admin

MURPH 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

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Thursday 5.23.19

Posted on May 22nd, 2019 by CrossFit Admin

Please Check-in to Mondays Murph Class: ASAP – OTM 25 min 1: db farmers carry 200ft min 2: 10 box jump step downs min 3: L-Sit :10+ sec min 4: :30 max kbs min 5: 10 slam balls KBS reps is score

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Wednesday 5.22.19

Posted on May 22nd, 2019 by CrossFit Admin

SNATCH Week 4: Work at 93% of your 1RM Snatch for 4×1. OTM 10 odd: 3 push press (ascending) even: 12/10 cal row

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Tie-Dye Tuesday 5.21.19

Posted on May 21st, 2019 by CrossFit Admin

– SKILL: Hang Power Clean WORKOUT: 15 bar hop burpees 20 hang power cleans (185/130) 100 du 15 bar hop burpees 15 hangpower cleans (205/140) 100 du 15 bar hop burpees 10 hang power cleans (215/ 150) 100 du 17 min cap

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BLACKOUT Monday 5.20.19

Posted on May 19th, 2019 by CrossFit Admin

– BAck Squat 1×3. 20# increase / week if work sets are above 330# 10# increase / week if work sets are below 330# 5# increase / week if work sets are below 220# – 12 amrap 25 thrusters (75/55) 25 toe to bar (don’t drop bars save the plates)

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FRIDAY 5.17.19

Posted on May 17th, 2019 by CrossFit Admin

– OTM 8 C2B unboken pick a number you can hit (will add next week) – 2 rounds 50 deadlifts (185/130) 50 wallball (20/14)(10’/9′) rx+: 225#/ 155 16 min cap rx+: 225#/ 155 16 min cap – LAB: FRONT SQUAT (week 3) 3×1. 20# increase / week if work sets are above 285# 10# increase […]

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Thursday 5.16.19

Posted on May 16th, 2019 by CrossFit Admin

Three reasons why you should have your body composition tested today https://inbodyusa.com/blogs/inbodyblog/three-reasons-why-you-should-have-your-body-composition-tested-today/ – Partner: 25 amrap 100 db snatch (70/50) 100 push ups 100 cal row 100 rkbs (70/53)

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Wednesday 5.15.19

Posted on May 15th, 2019 by CrossFit Admin

– SNATCH: Week 3: Work at 90% of your 1RM Snatch for 5×1 – OTM 10 odd: 5 push press (ascending) even: 40 double unders

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Tuesday 5.14.19

Posted on May 14th, 2019 by CrossFit Admin

– SWEAT: 3amrap cal row rest 2 min 10 amrap 10 sit ups 5 bar facing burpees 60ft shuttle (15ft) rest 5 min 10 amrap 1 wall walk 5 burpee box jump overs 10 kbs accesory: db curls: 4×12 plank up down: 4 x16 – CrossFit: 5 rounds 15 toe to bar 10 bar facing […]

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Friday 5.10.19

Posted on May 09th, 2019 by CrossFit Admin

– db step up: 4×6 ea pistol practice – 10 rounds 3 muscle ups 5 dl (225/155) 7 TTB 15 cap

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